"HIIT Your Limit" by Dr. Len Kravitz

REVIEW and GIVEAWAY

HIIT Your Limit:
High-Intensity Interval Training For Fat Loss, Cardio, and Full Body Health

by Dr. Len Kravitz

HIIT Your Limit by Dr. Len Kravitz is currently on tour with Mouth Digital PR. The tour stops here today for my review, an excerpt, and a giveaway.

Description

Get lean, build muscle, and stay healthy in only ten minutes a day! A Fitness Hall of Fame inductee and world-famous exercise scientist explains the #1 new fitness trend and how to get and keep the body you’ve always wanted.

High-intensity interval training (HIIT) is an extraordinarily effective form of training that mixes high- and low-impact activities during periods ranging from seconds to eight minutes. In HIIT Your Limit, Dr. Len Kravitz, who has been inducted into the National Fitness Hall of Fame and been an internationally-renowned exercise scientist for the past thirty-six years and sold nearly 100,0000 copies of his last fitness book, explains what HIIT is, how it affects your entire body (externally and internally), gives 50 workouts and a guaranteed plan to whip you into shape fast, and presents a wealth of nutritional and other advice to further its impact.

HIIT was recently rated the #1 new fitness trend by the American College of Sports Medicine and is the key to staying fit for celebrities like David Beckham, Britney Spears, Hugh Jackman, and Scarlett Johansson. In addition to fat loss, it’s been proven to have major health benefits on blood pressure, diabetes, and cholesterol. Through this groundbreaking volume you’ll learn why, see how to get fit quick, and have a fun and a truly sustainable exercise program, no expensive personal trainer required.

Excerpt

One of my favorite teaching principles when working with health, fitness, and weight management students and professionals is “Inch by inch, it’s a cinch.” This is my personal exercise slogan and a philosophy I want to share with you. I established the philosophy as I launched my career in fitness.

Right after I completed my master’s degree in physical education at San Jose State University, I landed a fabulous job as fitness director of a new athletic club in Los Gatos, California. Over the next eight years I taught thousands of fitness classes and trained a great many wonderful men, women, boys, and girls. My passion for fitness grew so much that I became well-known in the San Francisco Bay Area for my creative ways of teaching exercise and how much my students enjoyed my classes. It wasn’t long before I was invited to fitness conferences around the United States to share my ideas about group fitness exercise classes with other certified fitness professionals. For clarity, the term “group fitness” includes all forms of fitness performed in a group setting and led by a qualified instructor. My circle soon expanded to fitness conferences in Canada, Mexico, Japan, Australia, Brazil, Taiwan, and Europe.

I then laser focused my energy and academic interests to attain my PhD at the University of New Mexico, where I am now an associate professor in the Department of Health, Exercise, and Sports Sciences. My areas of study were health promotion and exercise science.

During my studies a new ambition took hold: improving the education of fitness professionals around the world. Once I realized how meaningful my graduate education was to me, I wanted to pass along my knowledge to others, so I began writing fitness-related articles for industry-leading fitness journals, with a zeal to educate fitness pros throughout the world. The research studies I conducted were focused on solving many of the questions facing fitness professionals. My presentations at conferences also evolved, and I started presenting research-oriented lectures, which remain my focus today.

And here I am today, sharing my story with you. I feel so fortunate that my passion for fitness education has been rewarded in unexpected ways. I currently have over three hundred peer-review articles, I’ve been invited to present at over one thousand fitness and science conferences throughout the world, and I have been awarded every major honor in the fitness industry, including induction into the National Fitness Hall of Fame. And through it all, with my first students, current students, and all the fitness professionals I have had the pleasure to teach, my mantra has remained “Inch by inch, it’s a cinch.”

[Want more? Click below to read a longer excerpt.]

Praise for the Book

“I’m a HIIT convert, and this book is like a toolbox to the program. It gives you everything you need to know to get in shape and stay in shape. I also like that in addition to exercises, it explains why HIIT works, what goes on inside your body when you follow the author’s plan. The writing is easy to follow and the author really knows his stuff. This was a good find.” ~ Simon

“HIIT Your Limit: High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health is quite an informative read. I have to admit that at first, I assumed this book would not be a book for someone like me. However, that quickly changed as I began to read. It is easy to read and not overwhelming with information. […] I honestly believe HIIT Your Limit is a must have. I am now exited to start a new journey in my life and use workouts..” ~ Amy C

“What sets this book apart from other weight loss/fitness books is this. This book focuses on total body health and lifestyle changes. It sets out very flexible goals, answers many commonly-asked questions, and really considers the entire experience of becoming healthy. While regimented diets are sometimes necessary, as most of us know, we eventually will rebel and possibly go back to our old habits if we're not careful. This book makes the entire process simple, fun, and creative.” ~ Ruth A. Hill

“HIIT Your Limit offers an exercise program that everyone can adapt to his/her own lifestyle and limits. Dr Kravitz explains how each person can determine his/her own limit and how much time in exercise will best benefit each person. […] As one who has tried almost every diet/exercise program, I feel this one will bring success!” ~ LAWonder10

“HIIT Your Limit contains a lot of information that I already knew as well as some new helpful information. I learned a lot about HIIT. This is a good book for everyone whether they want to lose weight or improve their health.” ~ DawnH

My Review

By Lynda Dickson

In HIIT Your Limit, the author begins by explaining the importance of exercise: “… the pursuit of optimal fitness triggers the development of cardiorespiratory endurance, muscular strength, flexibility, healthy eating patterns, and positive behaviors that spur you to function and perform at your best.” And, good news for everyone, it’s never too late to start: “At any point in your life, you can make lifestyle decisions that noticeably impact your well-being. You are the one who can take the first step to improve your health and promote your wellness through exercise.” The American College of Sports Medicine (ACSM) recommends that adults get 150 minutes of moderate exercise per week, which can be accumulated over multiple shorter sessions of at least 10 minutes. That is where the high-intensity interval training (HIIT) programs presented in this book come in. The author’s mantra of “Inch by inch, it’s a cinch” summarises his philosophy. This “small steps” approach leads to “gratifying, successful outcomes that you can sustain”, something that’s important in any exercise program.

This book is well-organized, informative, and easy to read and includes lists, photographs, and tables. Section 1 covers the health benefits of exercise and an introduction to HIIT training. The author explains the physiological aspects of exercise and weight loss in a clear and accessible manner. Section 2 provides weight loss strategies. The author presents different weight loss methods and emphasizes that different methods will suit different people. Section 3 presents HIIT workouts for all fitness levels that can be adjusted from 10 minutes to 20 minutes so that they can fit into anyone’s lifestyle. Section 4 lists 100 ways to cut calories in your daily life. Throughout, the author provides supporting evidence from scientific, medical, and fitness journals, all of which are fully referenced at the back of the book.

A must-read for anyone looking to kick start a sustainable health and fitness routine.

About the Author

Dr. Len Kravitz has thirty-six years of experience as a researcher, writer, and speaker on fitness and is the coordinator of exercise science at the University of New Mexico. He is the author of Anybody’s Guide to Total Fitness (now in its eleventh edition with nearly 100,000 copies sold) and Essentials of Eccentric Training, he has published more than 300 articles in dozens of health and fitness publications, and he regularly travels the country as a speaker on fitness and health. Among other awards, he was inducted into the National Fitness Hall of Fame. Dr. Kravitz lives in Albuquerque, New Mexico.

Giveaway

Enter the tour-wide giveaway for a chance to win one of five hard copies of HIIT Your Limit by Dr. Len Kravitz (US only).

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"The Greasy Chip" by Nancy Beaule

REVIEW and GIVEAWAY

The Greasy Chip
(Chompy & the Munchy Bunch Book 4)

by Nancy Beaule

Author Nancy Beaule shares an excerpt from The Greasy Chip, the fourth book in the Chompy & the Munchy Bunch series, suitable for children ages 4 to 9. Also available: The Secret Formula, Search for the Hidden Treasure (read my blog post), and Spud's First Day Surprise (read my blog post).

You can also read my review and enter our exclusive giveaway for a chance to win a print copy of The Greasy Chip (US only).

Description

When a new baseball team comes to Munchytown, the Munchy Bunch gang can't wait to play! But Coach Brock O. Lee soon discovers his team needs to shape up and ditch their junk food habits if they're going to win ball games.

Excerpt

[Want more? Click below to read a different excerpt.]

My Review

By Lynda Dickson

When Coach Brock O. Lee comes to town, Chompy and his Munchy Bunch friends decide to join the new baseball team. Salty is especially excited. But the coach needs to make some changes if they want to play, starting with exercise, healthy eating, and his secret weapon!

This is a fun adventure with a healthy message. At the end of the book, the author even includes ten tips for making healthy foods more fun for children.

About the Author

The Secret Formula is Nancy's debut book. What began as a way to keep her grandchildren entertained, has evolved into an exciting series about a carrot named Chompy who discovers an ancient carrot formula for super-powered eyesight. The series, called Chompy & The Munchy Bunch, is geared toward 4-9 year olds, and while the kids love re-enacting the "Chompy Juice" portion of the book, parents appreciate the hidden nutritional messages. Volume 2, Search for the Hidden Treasure, was published in September 2016, Volume 3, Spud's First Day Surprise, in April 2017, and Volume 4, The Greasy Chip, in November 2017.

Nancy's path to writing is a bit unorthodox, having spent the last 30 years as an entrepreneur/inventor. In the 80's she operated a print shop before inventing a product called the Pie Saver, which are foil rings that prevent pies from burning, came from her love of baking! "Running a business is similar to writing - there are lots of ups and downs but you can never give up!" Now with three grandchildren to enjoy, she felt the time was right to try her hand at writing children's books, and the children are loving Chompy and his pals! Nancy has two children and lives in Maine and Florida with her husband of 41 years.

Giveaway

Enter our exclusive giveaway for a chance to win a print copy of The Greasy Chip by Nancy Beaule (US only).

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"From the Buff Dude in Your Gym" by Paul Johnson

EXCERPT

From the Buff Dude in Your Gym:
How to Never Stop Eating and Training

by Paul Johnson

Paul Johnson, the author of From the Buff Dude in Your Gym: How to Never Stop Eating and Training, stops by today to share an excerpt from his book.

Description

Not the book you want, but the book you probably need.

Tell me your vision of bodybuilding, and I’ll tell you whether or not you’re bound to fail.

Surfing the Internet, one might think that bodybuilding is something fun, easy and, most importantly, that significant amounts of muscle can be grown fast if you’ve got enough motivation. That is simply not true. Building muscle tissue is a very, very slow process, and requires an adequate approach.

Growing your muscle base is a huge project. It will require years of consistent work, both in and outside the gym, and the progress will be so continuous that it will be almost invisible. That’s why the better prepared you are from the very beginning, the less likely you are to quit somewhere along the way.

How many of your friends have had gym memberships? Out of those people, how many have trained long enough to reach their dream physique?

Of course, everyone who quits has a valid reason. Usually it’s lack of time due to work, school or kids. Sometimes people quit for other reasons. But most of the time, the real reason why people stop building their body is that they expected something else. They expected more, sooner.

And I can’t blame them. We’re all eager to see results, and we get discouraged when we don’t. The problem with bodybuilding is that it is such a slow process that it’s extremely hard to notice any results. That’s why the best approach is not to look for evidence of muscle growth every now and then, and rather set up your mind for a long journey with an undefined arrival date.

In this book, I’ll try to show you what bodybuilding is truly all about. I won’t go into specific exercises or nutrition plans. I will talk about realistic expectations and tuning your mind for long-term success rather than jumping into bodybuilding after a spike of motivation. I will also cover basic nutritional principles which will provide you with tools to make your own bodybuilding diets. Lastly, I will illustrate how bodybuilding diets integrate into our daily lives, talk what are the sacrifices and compromises we have to make to eat properly, and share a couple of practical tips that will soften the impact of said sacrifices.

Excerpt

It is very hard to build realistic expectations about bodybuilding, just because there's so much misleading information out there. People use the quick result promise as a main selling point for bodybuilding products - the quicker, the better. Let's face it - a "2 Month Intensive Fitness and Weightlifting Program" sounds a lot more fun and easy than building habits for a lifetime. It sounds like something that you can do for a couple of months, reach your results, build the physique you want and then go back to watching TV. Building muscle is not very fun, and it's definitely not easy. Muscle tissue needs a lot of time to grow - that's why hard work and dedication is not enough - you also need to be able to do it consistently. In fact, nobody knows how long it will take for you to build a physique you're seeking. We're all unique, we all have different genetics, metabolism, prior lifting experience (in order to grow muscles and become stronger, your whole body will need to adapt, including your joints and heart), and all of these factors come into play. One thing for sure - it will take long enough that it's not worth counting days and checking yourself out in the mirror after each workout, looking for evidence of muscle growth.

Ironically, the best way to pursue a long-term goal is not to think about it very much. Growing muscles is very much like growing a plant - if you measure it every day, checking how much it grew overnight, you'll eventually go crazy because you'll never see any change. But if you completely forget about your final vision of the plant, and simply take good care of it (water, trim) day by day without much thinking about it, a day will come when you'll find some old photo of the plant made a year ago and only at that moment you'll see how much it grew. In this example, you can replace the plant with a puppy, or your kid. The dynamic behind muscle building is very similar to that.

[Want more? Click below to read a different excerpt.]

Praise for the Book

"Author/health advocate realist Paul Johnson extends a wake-up call to all those who pick up this book as yet another quick start to becoming a lean mean muscle defined Adonis. His manner of ‘instruction’ is coaching in a realistic and grounded manner that should encourage those buff up/sludge down that there is hops – and work ahead. As he states early on, ‘Building muscle is a very, very slow process. So slow that most of the people who try doing it, quit after a few weeks or months, labeling themselves as hardgainers. They're not, the majority of them. They're perfectly normal, it's just that muscle growth is a much slower process than the bodybuilding industry portrays it. The "Get Ripped Quick" philosophy just doesn't cut it here. That's why the first chapter of this book is devoted to finding the right Mindset for the job.’ ‘But most bodybuilders who have achieved results do not need to fuel themselves with inspirational quotes or videos to work out or keep to their diet. They just do it. It's a part of who they are, a part of who they have become: working out and eating properly has become to them like second nature. Habits, just like brushing teeth, drinking coffee or playing video games.’

"One of the motivators in sticking with Paul’s stern advice is the fact that he places his perfectly defined hunky body in workout images as if to say ‘this is what I mean’. The issues Paul addresses are all concerned with diet – but not the fad diets that usually eventually tire us out. ‘In reality, you absolutely don't have to follow any of the sophisticated, specific diets that you find online. It's much better to understand the core principles of bodybuilding nutrition and make your own diets with products that you have access to and/ or are familiar with. And the ground rules of a good muscle building diet are: Eat lean meats. Chicken, turkey and low-fat fish are your best friends; Eat lots of vegetables and fruit. 1-2 bowls per day; Moderate sugar, alcohol, processed foods, snacks; Eat lots of fiber rich grain, like brown rice. 2-4 oz. + daily. And that's it! If your only goal is to build muscle mass, you can simply stick to these principles without thinking too much, and you'll experience progress for years.’ But as he quickly notes, ‘A diet with this level of strictness will not work if you're looking to lose fat and gain muscle at the same time. If that's what you're after, you'll have to adopt a much stricter diet, which is beyond the scope of this book.’

"In essence, Paul keeps his advice reality oriented, feasible to utilize, and condenses this first book into four chapters: Slow. Down; The Bodybuilder's Mindset; The Bodybuilder's Routine; and The Bodybuilder's Diet.

"More sensible constructive realistic advice you’ll not find. Paul Johnson gives us the feeling that he cares, wants to dispel myths, and motivate us in a reality oriented - and lasting! – way."

~ Grady Harp

About the Author

Paul Johnson is a passionate fitness writer, spreading common sense, encouraging people to build long-term motivation and dispelling some of the popular bodybuilding/fitness beliefs.

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"Organic Living - Practical tips for starting and maintaining an organic and healthy lifestyle" by R. K. Mendis

NEW RELEASE

Organic Living - Practical tips
for starting and maintaining
an organic and healthy lifestyle

by R. K. Mendis

Description

Have you thought about living the organic lifestyle but aren't sure how to get started?

It's actually much easier than you may think. Organic Living gives you practical tips you can use to live a more organic lifestyle. It provides helpful insight on what makes something organic as well as tips on incorporating organic foods into your current lifestyle. While reading this book, you will discover:

• Why you should stop eating foods treated with chemicals and pesticides.
• What it means when something is labeled organic and when it's "made with organic ingredients".
• How to read food labels and what you should be looking for when you read them.
• Which foods to eat to help boost your energy, improve your health and improve your appearance.
• Recipes that will help you put the tips shared throughout the book into practice.

Excerpt

Chapter 1: Why Eat Organic?

 Eat organic or not to eat organic?

Is that the question?

I think that a better question would be, what is organic and how will I know when I see it?

Ok, that’s actually two questions but the point I’m making is that when it comes to eating organic or living an organic lifestyle, before we can determine whether we should eat organic we must first determine what makes something organic.

If you’ve gone to the grocery store to buy organic food, the first thing you probably noticed is that it’s often much more expensive than non-organic food.

Why is that, you may ask?

First let me dispel the notion that organic food costs more because it’s labeled organic. That’s not entirely true. The process it takes to call something organic is typically what makes it more expensive. But before I take you through that process, I want to first clarify what organic really means.

What is organic?

Essentially a food is considered organic when it’s produced through organic farming methods. Organic farming methods are ones that involve limited amounts of synthetic or chemical treatments such as pesticides and fertilizers.

Why does that matter?

Over the years, scientific research has found that some pesticides and fertilizers don’t have the most beneficial effects on people. In fact, some of them can be downright harmful. When a pesticide or fertilizer is deemed potentially harmful, it’s often banned or severely restricted. One such pesticide is called POPs pesticides. POPs means Persistent Organic Pollutants.

Over time it was discovered that these pesticides don’t break down very easily and can remain in the environment for long periods of time. Some of them have been shown to evaporate in hot climates, only to travel down to colder climates and accumulate there. They have also been shown not to be fat soluble, so they will build up in your body and cause issues over time. People who have consumed POPs have experienced issues like infertility, hormonal disruption and cancer.

One type of POP called dieldrin was used in Africa to eradicate locusts. Once it was discovered that dieldrin was harmful to the environment and the people living in it, it was banned, but because of its makeup, it tends to linger for a really long time. Even when it’s no longer being used, it’s still a hazard.

When you eat organic, you reduce your chances of consuming potentially dangerous pesticides or fertilizers. Unfortunately, pesticides and fertilizers aren’t always discovered to be harmful until after they have been used for an extended period of time.

If it’s safer why are organic foods so expensive?

When a farmer wants to sell organic foods, there’s a certification process that must be done. The USDA has instituted a National Organic Program, designed to ensure the integrity of foods being sold as organic in the United States. This program has established a set of guidelines that must be adhered to by any product being sold as organic.

It’s a fairly extensive list of USDA requirements, but here’s an overview as explained by the USDA:

Organic crops

The USDA organic seal verifies that irradiation, sewage sludge, synthetic fertilizers, prohibited pesticides and genetically modified organisms were not used.

Organic livestock

The USDA organic seal verifies that producers met animal health and welfare standards, did not use antibiotics or growth hormones, used 100% organic feed and provided animals with access to the outdoors.

Organic multi-ingredient foods

The USDA organic seal verifies that the product has 95% or more certified organic content. If the label claims that it was made with specified organic ingredients, you can be sure that those specific ingredients are certified organic.

As you can see, organic food can come in three forms: crops, livestock and multi-ingredient foods. All of these types of foods have a unique set of requirements that must be met before they can be sold as organic. While there are general food safety regulations that everyone must follow, the organic regulations are an added layer. This extra layer requires additional costs that the farmer must cover, which ultimately affects you as the consumer.

Figure 1-1 USDA Organic Seal

The image in Figure 1-1 is what you can look for when you want to eat organic. When you see this label it means that the food is 95% or more organic and has been certified based on USDA standards. If a food is between 94% and 70% organic, it will say “made with organic ingredients”. Those foods can’t use the seal or the organic label,  but they can include the word organic in their ingredient list. If the food is less than 70% organic, it may not be labeled as organic at all, but the ingredients that are organic may be listed as such on the food label.

So when a food is labeled organic you can rest assured that it has gone through a regulated process to ensure that it is indeed organic. This is why eating organic foods is ultimately better for you. Not only is the food grown with less chemicals, it’s a much more regulated process.

Review

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About the Author

R. K. Mendis was born in London, U.K., and specializes in writing books in the health niche. Some of the books include Health Benefits of Juicing, Health Benefits of Coconut Oil, and The Mediterranean Diet. He has recently published Organic Living, a new book on the organic healthy lifestyle.

Stay tuned for a lot more books on healthy living.

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